Trench Technician
Justin Zimmer
Football , Strength & ConditioningTrench Technician is a 24-week, fully structured off-season defensive line program designed to build complete defensive linemen from the ground up.
Across more than 60 progressive workouts, athletes develop mastery in the fundamentals of stopping the run, rushing the passer, and dominating the line.
The program begins with simple, foundational movements and skills every defensive linemen must have. Every drill is paired with a detailed video tutorial so athletes know exactly how each rep should look and what coaching points matter. The early phase ensures athletes move with purpose, develop real technique, and eliminate sloppy habits that hold them back on game day.
As the weeks progress, the program evolves into advanced, game speed techniques. Athletes build a complete toolkit for defeating run blocks, controlling gaps, attacking edges, and creating consistent pressure on the quarterback. Pass rush work transitions from basic moves to multi-step progressions, counters, speed to power transitions, and situational rush strategy.
By the end of 24 weeks, players will have gone through a professional level development system that upgrades technique, decision making, explosiveness, and confidence, leaving them equipped to dominate offensive linemen in every phase of the game.
Key Program Details
📈 Duration: 24 weeks
📋 Structure: Fully structured offseason program with 60+ progressive workouts.
🏈 Focus: Building complete defensive linemen (run stopping and pass rushing).
🧠 Learning Support: Every drill includes a detailed video tutorial with specific coaching points for perfect execution.
The Technician Advantage
By the end of the program, players will achieve a major upgrade in four key areas:
🛠️ Technique
💡 Decision Making
💨 Explosiveness
💪 Confidence
Prep
A
Warm Up
1) Shuffle x 50 yards each direction 2) Toe Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 3) Heel Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 4) Heel to toe walks x 20 yards forward 5) Ankle Circles stationary x 10 clockwise 10 counterclockwise each foot 6) Knee Hugs x 10 yards 7) Shin Cradle x 10 yards 8) Quad Pull with reach x 10 yards 9) Hamstring Stretch x 10 yards 10) Lunge with rotation x 10 yards 11) Side Lunge x 10 yards 12) Pogo Jumps x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 13) Side shuffle x 10 yards flip 10 more yards 14) Carioca x 10 yards flip 10 more yards 15) A Skip x 10 yards 16) High Knee run x 10 yards 17) Skip for height x 20 yards 18) SL diagonal jump x 10 yards 19) SL lateral jump x 5 yards flip 5 more yards 20) Stance start 70% x 5 yards 21) Stance start 80% x 5 yards 22) Stance start 90% x 5 yards
B
Run get off
2 x 5
C
Quick hands single
2 x 5
D
Quick hands triple
2 x 3
E
Lockouts
2 x 5
F
Reach Gather lateral
2 x 10
G
Reach Gather 45
2 x 10
H
Shed Primary
2 x 5
Prep
A
Warm Up
1) Shuffle x 50 yards each direction 2) Toe Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 3) Heel Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 4) Heel to toe walks x 20 yards forward 5) Ankle Circles stationary x 10 clockwise 10 counterclockwise each foot 6) Knee Hugs x 10 yards 7) Shin Cradle x 10 yards 8) Quad Pull with reach x 10 yards 9) Hamstring Stretch x 10 yards 10) Lunge with rotation x 10 yards 11) Side Lunge x 10 yards 12) Pogo Jumps x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 13) Side shuffle x 10 yards flip 10 more yards 14) Carioca x 10 yards flip 10 more yards 15) A Skip x 10 yards 16) High Knee run x 10 yards 17) Skip for height x 20 yards 18) SL diagonal jump x 10 yards 19) SL lateral jump x 5 yards flip 5 more yards 20) Stance start 70% x 5 yards 21) Stance start 80% x 5 yards 22) Stance start 90% x 5 yards
B
Wall march
2 x 10
C
Med ball push
1 x 5
D
1 step start
1 x 5
E
Shoulder turn
2 x 10
F
Shoulder turn w/hands
2 x 10
G
Move with rip/arm over
1 x 10
H
Move with crossover
2 x 5
I
Move with crossover and 2nd step + rip/swim
2 x 5
J
Jogging move
1 x 5
K
Stance move
1 x 5
A
Wall march
2 x 10
B
Med ball push
1 x 5
C
1 step start
1 x 5
D
Walking position
2 x 10
E
Jogging position
2 x 10
F
Tennis ball accuracy
2 x 15
G
Jogging approach
2 x 5
H
Stance 2 step long arm
2 x 5
I
Long arm push by
2 x 5
Prep
A
Warm Up
1) Shuffle x 50 yards each direction 2) Toe Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 3) Heel Walks x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 4) Heel to toe walks x 20 yards forward 5) Ankle Circles stationary x 10 clockwise 10 counterclockwise each foot 6) Knee Hugs x 10 yards 7) Shin Cradle x 10 yards 8) Quad Pull with reach x 10 yards 9) Hamstring Stretch x 10 yards 10) Lunge with rotation x 10 yards 11) Side Lunge x 10 yards 12) Pogo Jumps x 5 yards forward, 5 yards lateral each direction, 5 yards backwards 13) Side shuffle x 10 yards flip 10 more yards 14) Carioca x 10 yards flip 10 more yards 15) A Skip x 10 yards 16) High Knee run x 10 yards 17) Skip for height x 20 yards 18) SL diagonal jump x 10 yards 19) SL lateral jump x 5 yards flip 5 more yards 20) Stance start 70% x 5 yards 21) Stance start 80% x 5 yards 22) Stance start 90% x 5 yards
B
Wall march
2 x 5
C
Med ball push
1 x 4
D
1 step start
1 x 4
E
Shoulder turn w/hands
2 x 10
F
Swipe w/crossover
1 x 5
G
Swipe swipe crossover swipe
1 x 4
H
Swipe get out
1 x 4
I
Jogging double swipe
1 x 5
J
Stance double swipe
1 x 5
Justin Zimmer
HOUSTON BASED DL COACH | 7 YEAR NFL VET | TRAINED HUNDREDS OF HIGH SCHOOL, COLLEGE, AND NFL DEFENSIVE LINEMEN TO MAXIMIZE THEIR POTENTIAL | MS EXERCISE SCIENCE, CSCS, USAW, CES, NASE, ALTIS, PN1
You are not the only one working to be dominant on the D-line. Get ahead of your opponents this offseason with the 24-week progressive program designed for YOU! Upgrade your technique, build split-second decision making, and maximize your potential!
Get Trench Technician
Kaden McCarty
Texas A&M DL COMMIT ESPN TOP 100 RECRUIT
Verified Athlete"Justin helped me go from 5 sacks and unranked as a freshman to back-to-back double digit sack seasons and a 4 star recruit. Justin is going to keep leveling up your game."
Tobi Haastrup
University of Oregon Edge
Verified Athlete"Only playing football 1 year there was a lot of technique I needed to learn. When I look at the first clip of my senior year highlights compared to the last that was a testimony to my work with Coach. I went from 0 offers to ending up having 23 offers by the end of the season."
Tashawn Bower
7-year NFL Veteran
Verified Athlete"If you want good NFL style training you go see Justin. He's giving you realistic drills that you can take to the field and have success like I have."
Daryl Campbell
Vanderbilt University DT
Verified Athlete""Ever since I started working with Coach Z my Sophomore year everything took off for the better. He's a great coach, a great teacher, honestly one of the best trainers I've ever been around."